485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/21/17

March 20, 2017

 

Intermediate

Strength:

6 Rounds –

5 Barbell rows

8 Triceps push-ups

Metabolic conditioning:

20 Minute AMRAP –

8 Front rack reverse lunges

8 Burpees

8 Supinated pull-ups

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Beginner

Strength:

6 Rounds –

5 Barbell rows

8 Narrow push-ups

Metabolic conditioning:

20 Minute AMRAP –

8 Kettlebell reverse lunges

8 Burpees

8 Supinated inverted rows

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

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